Columns

By David Freeze

Over the years of running and coaching, I get asked a lot of questions. One of my favorites goes something like this, “I’ve noticed that my knee and hip are a little tender on my right side. What could be causing that?”

Almost always the runner or walker will admit to using the same course just about every day and always going the same direction. Roads slope downward and so do many sidewalks, primarily to allow better drainage. As creatures of habit, we fall into a certain sameness of workout routes and therefore more pressure is put on the same side of our body carriage. The worst cases come from those who run on the indoor tracks at a fitness facility only a few days a week. Most indoor tracks do suggest running alternate directions per days of the week, but sometimes too many days on the same course or the same direction cause the balance issues. The simple answer — vary your course, distance and direction.

One-directional running isn’t the only cause, however. A previous injury can cause one side of the body to be weaker. I had arthroscopic knee surgery for loose cartilage in 2012 and it took months of work to get balanced again. Cross-train with bicycling, Pilates, and core routines.

But what if you already do those things and there are still injury issues? I’m betting one side of your body is stronger or maybe even more flexible than the other. A lot has been written about each of us having a dominant side, which not surprisingly almost always turns out to be the stronger side.

Here’s the method I use to find someone’s dominant side and how I measure my own balance. Stand on one leg at a time and see which side you can hold the longest. Of course, the longest side will almost always be the same and thus the dominant side. Another way, just a little trickier is to do one leg squats from both sides and compare. A fun trick is to pretend that you are riding a surfboard and the foot that you put in front is likely your most stable one and therefore your dominant side.

When the weaker side isn’t strong enough to bear the burden of extended running or even quick walking, it can lead to common injuries, including iliotibial band syndrome and patellofemoral pain syndrome, or runner’s knee. Injuries often center on the hips, and weakness in core muscles like hip adductors and abductors.

Therapists, trainers, and physicians recommend several exercises that can help strengthen a lagging side. Some you may already do, such as lunges, clamshells, and one-legged squats, with or without weights. Give the nondominant leg an extra set of these exercises, starting and ending on the weaker leg, and you’ll be on the way to better balance.

I would prefer to just go out and run because it’s my favorite thing to do. But I learned these lessons the hard way. Keeping your body balanced and your core strength strong will always make for better running, walking and general exercise. And a good run makes for a great day!

Our next Beginning Runners Class is set for the Salisbury Police Department on Tuesday, March 16, at 6 p.m. We’ll meet any virus guidelines still in place and the location makes for a wonderful downtown running course. Participants will once again learn about running form, shoes and equipment, stretching and strengthening, injury prevention and nutrition. We start at a half mile of running/walking the first night and proceed to a graduation 3.1 mile run and a free 5K race is included in the entry fee of $65. This is the 16^th year for the BRC and is co-sponsored by SRR, Novant Health and Salisbury Parks and Recreation.

For more info on this class or other upcoming events, go to www.salisburyrowanrunners.org or call 704-310-6741.

By David Freeze

Last Saturday, mid-morning, I started getting texts from other runners. For a few weeks, many locals with lots of miles and marathons were keeping up with Bob Marchinko on his quest for not just another marathon. Long-time coach and educator, Bob fell off a roof and broke his neck last June. Words like paralysis were used, but with the grace of God, Bob was able to return to running. A strong effort at a half marathon got him thinking about the possibility of chasing the N.C. age 49 marathon record.

Bob said, “I chose Oak Island, since it was close. The weather was rough, and I did have some stomach issues, which caused me to run the whole race without taking water or GU (energy tabs). I was fortunate to be able to manage both things. I will just say God is good and I am blessed! Back in August, when I started my rehab, I had no plans on racing, I just wanted to feel normal again, so the races have just been icing on the cake.”

Bob’s time of 2:31:3, a 5:47/mile average, did get the N.C. age group record and he won the race. He expressed thanks to all his friends and family for the ongoing encouragement on his inspirational journey.

For various reasons, I was especially impressed that Bob’s average heart rate during the race was 177 beats per minute. Maximum heart rate is calculated by subtracting age from 220. In Bob’s case, his maximum heart rate, or the level at which experts say he shouldn’t exceed for long-term exercise, would be 171. For two hours and 31 minutes, Bob’s heart worked very hard.

Runners’ hearts during exercise do work very hard. But just like any other muscle, training that heart to do more provides exceptional cardiovascular benefits. Running’s impact on the heart has long been studied. In 1985, one study concluded that “Regular runners have slow resting pulse rates and a high maximal oxygen consumption.” Echocardiographic studies have also shown that distance runners have “larger, thicker left ventricles and their hearts are more efficient than those of sedentary people, pumping a larger volume per beat.” This phenomenon is called “Athlete’s Heart,” and is a result of intense cardiovascular workouts. No matter the number of miles we log each week, it all adds up to a lower resting heart rate, lower bad cholesterol in your blood and lower blood pressure.

Regardless of all these good things, there are frequent studies that analyze how much running is enough to get these benefits and there are always some that say that too much running isn’t good.

When a young and healthy runner does die while running, it’s almost always due to a genetic heart abnormality called hypertrophic cardiomyopathy, a condition in which the walls of the heart become thickened for no known reason. This condition affects 1 in 500 people. Though deaths like these often steal headlines, the risk of such an occurrence is quite low. In fact, my very first column for the Salisbury Post was about the death of three runners in the same Detroit Marathon that I had recently competed in.

Even if you’re born without a heart condition, there’s a chance you may develop one as you age. Heart disease is a broad term that describes a range of conditions that affect the heart, including clogged arteries that can cause heart attacks and stroke. Heart disease is the leading cause of death for both men and women in America. But regardless, if heart disease does develop, nearly everyone affected will be encouraged to continue to exercise in some manner.

For my generation, one of the most famous runners in history was Jim Fixx, the author of the best book on running I ever read, The Complete Book of Running. Fixx began running in an effort to beat family history that was loaded with serious heart disease and his own heavy smoking habit. It did take Fixx’s life eventually, but not until he had lived nine more years than his dad and brother.

This past week, I wore a medical heart monitor for 48 hours. More on that later.

The Will Run for Food 5K benefitting Rowan Helping Ministries is Saturday. www.salisburyrowanrunners.org .